10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×6 Goblet Squat 3×5 Pushups Then: 5x Front Squat (BB or Front Rack KB’s) 5x Dips (Bars/rings) X5 Rounds, rest 1-2 Minutes between rounds Then: 8x Body Row 60m Farmers Carry 30m Rock Carry X5 Rounds, Rest […]
Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet squats Then: On the minute of: 10x Split Jumps 10x Atomic Situp 10x KB Swing 10x KTE (Or Feet to hands with exercise ball) X5 Rounds (Complete each exercise on the minute, whatever you have left of the minute is rest) Then: 10—1 […]
Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 3 x 5 SLSLDL per side 3 x 5 OH Press and stretch Then – Warm up to heavy TGU Then – 2x per side TGU 8x Body Row X 5 rounds, rest […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Good mornings 3 x 5 Push Ups (inclined / knees / toes) Then – Warm up to heavy-ish SLSLDL and OH Press Then – 3x per side SLSLDL 5x Strict OH […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 10 Good Mornings with PVC – open up shoulders and hamstrings 2 x 5 Single leg squat to bench Then – 5x RDL (DBs or Kbs) 15m Weighted Walking Lunge (Das or […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2×5 Squat Jumps Then: 10x Split Jumps can be 10 total or 10 per leg athletes choice 10x Headcutter X5 (Rest 60-90 sec between) Then: 5x RMM 10x Atomic Sit up or Weighted Sit up 10x (Per side) Windshield Wipers X4 […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 KB Swings Then: 5x (Per side) Landmine skaters lunge 10x Whip smash 60m Farmers Carry X5 (Rest about 60 sec between) Then: 8—1 Bent Over Row/Pushup Ladder Then: 1000m Ski/Row, or 50 calories on the Airdyne
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 3 x 6 Deep Goblet Squat Then: 5x Back Squat 8x KB Swing x 5 rest as needed Then: 5x Dip 30 sec ring support x 5 rest as needed Then […]
10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 8 Good Mornings with PVC or 15#BB across back of shoulders 30m Tactical Lunge Then: Warm up to RDL 5 rep weight (heavy-ish) Then: 5x RDL, heavy-ish 30sec each side – Side Plank […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 ×5 wall squats 2 x 5 SOTS press with PVC at wall 2 x 5 squat jumps Then: (Team 1) Work up to a heavy-ish Back Squat Then: 5 x 5 Back Squat, pause at bottom of squat […]